Swimming during Pregnancy
There are many benefits to swimming during pregnancy as it is a safe and enjoyable way to exercise while you are pregnant. Swimming can increase your muscle tone, help improve your circulation, help to burn calories, build strength and improve your stamina.
Swimming is a non-impact form of exercise that many pregnant women find beneficial. The water will assist in supporting your joints as you swim thus protecting you against injury.
What you may not know is that, along with my in-studio classes and online workouts, I also teach our very own PregAqua class. If a PregAqua class is not available in your area, then check out your local swim centre to see if they have a similar prenatal class available.
If swimming lap after lap is not for you, then you should consider looking into aqua-natal exercise classes which are often taught by a qualified instructor. You do not have to be a strong swimmer to join one of our PregAqua classes.
There is also a strong social and support component about participating in these classes with other pregnant women. After consulting with your doctor you should be able to take classes throughout your pregnancy unless a health or medical issue arises.
Swimming During Pregnancy Tips
1. If you were a competent swimmer prior to getting pregnant then can continue with your normal swimming program.
2. If you were not a competent swimmer prior to being pregnant, then starting now will require you to take some lessons.
3. Consult your doctor first and let them know you want to swim on a regular basis.
4. Always start slowly.
5. Reduce your intensity.
6. Select a stroke which feels comfortable for you.
Safety Tips for Water Training when Pregnant
1. Water temperature should not exceed 32 degrees Celsius.
2. Pregnant woman should NOT exercise in a hydrotherapy pool or spa (too hot).
3. Intensity recommendation is low – moderate. Avoid high intensity training.
4. To avoid a sudden drop in blood pressure, ensure that when you leave the pool, you move from deep to shallow water first and then get out slowly.
5. If you start to feel light headed it’s important that you sit and wait until you feel normal again before standing.
What about Swimming During Your First Trimester of Pregnancy?
When you swim during the day will often come down to how you are feeling and if you are suffering from morning sickness. Swimming for 20-30 minutes is a good time frame.
What about Swimming During Your Second Trimester of Pregnancy?
Continue swimming a comfortable pace and distance. Avoid over-exerting yourself and monitor how you feel.
What about Swimming During Your Third Trimester of Pregnancy?
You can continue with you program, just be aware of how your body feels.